{"id":8595,"date":"2022-03-03T17:23:59","date_gmt":"2022-03-03T17:23:59","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8595"},"modified":"2022-03-03T17:34:58","modified_gmt":"2022-03-03T17:34:58","slug":"blast-your-quads-with-this-challenging-superset","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/","title":{"rendered":"Blast Your Quads With This Challenging Superset"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Here is a superset you can do that will absolutely light up your quadriceps. As these exercises require minimal equipment, they can be done both at home or the gym.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>Exercise 1a) Negative 1.5 Rep Heel Elevated Squats<\/strong><\/p>\n\n\n\n<p>As you can see here, in this squatting variation the knees track well past the toes. This is intentional. \u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Heel Elevated Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aeBl8BspcPM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Elevate your heels on weight plates, or another stable elevated surface. Adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>While your heels will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor (and surface). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now perform a squat and take 3-5 seconds and lower yourself down to a range where you are able to maintain proper form. Stand halfway up, squat back down, and finally, press your body away from the floor and back to the top\/starting position (all at normal speed). This is one rep. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are performing the squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not relax or lose tension when you are in the bottom position. Many people make this mistake. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In the bottom position, your knees will likely be ahead of your toes. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Press your body away from the floor and back to the top\/starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>Exercise 1b) Band Resisted Leg Extensions From Bear Crawl (with feet elevated)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the quadriceps, improves shoulder\/scapular stability, and lumbo-pelvic stability. You will elevate your feet on a bench, couch, or other stable surface.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Leg Extensions From Bear Crawl (with feet elevated)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/3JCrKIl7HkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Elevate your forefeet on a bench, couch, or other stable surface. Get into a bear crawl position. Your head, torso and hips should be in a stacked position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now use your quadriceps and extend your knees. Pause for a count when your knees are fully extended and really contract your quadriceps. Do not let your knees hyperextend, and make sure the movement is smooth and controlled. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-cyan-bluish-gray-background-color has-background\"><strong>Prescription: <\/strong>Do 2-5 sets of this superset, and rest for 1-2 minutes between sets.&nbsp; A rep range of 6-8 for the squats, and 10-15 for the leg extensions is a good benchmark.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-3.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-7320\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-3.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-3.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#dfdfdf;font-size:18px\">Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here is a superset you can do that will absolutely light up your quadriceps. As these exercises require minimal equipment, they can be done both at home or the gym.&nbsp; Exercise 1a) Negative 1.5 Rep Heel Elevated Squats As you can see here, in this squatting variation the knees track well past the toes. This is intentional. \u2063\u2063\u2063 Coaching Tips: Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits. Elevate your heels on weight plates, or another stable elevated surface. Adopt your preferred foot width and positioning. Your head, torso and hips should be in a stacked position. While your heels will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor (and surface). Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). Now perform a squat and take 3-5 seconds and lower yourself down to a range where you are able to maintain proper form. Stand halfway up, squat back down, and finally, press your body away from the floor and back to the top\/starting position (all at normal speed). This is one rep. When you are performing the squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. Do not relax or lose tension when you are in the bottom position. Many people make this mistake. In the bottom position, your knees will likely be ahead of your toes. Press your body away from the floor and back to the top\/starting position. For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. In terms of breathing, do what works and feels best for you. Exercise 1b) Band Resisted Leg Extensions From Bear Crawl (with feet elevated) This exercise strengthens the quadriceps, improves shoulder\/scapular stability, and lumbo-pelvic stability. You will elevate your feet on a bench, couch, or other stable surface. Coaching Tips: Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise. Elevate your forefeet on a bench, couch, or other stable surface. Get into a bear crawl position. Your head, torso and hips should be in a stacked position. Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor. Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you. Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. Now use your quadriceps and extend your knees. Pause for a count when your knees are fully extended and really contract your quadriceps. Do not let your knees hyperextend, and make sure the movement is smooth and controlled. Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position. For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out. For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). In terms of breathing, do what works and feels best for you. Prescription: Do 2-5 sets of this superset, and rest for 1-2 minutes between sets.&nbsp; A rep range of 6-8 for the squats, and 10-15 for the leg extensions is a good benchmark. Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8598,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,26,699,21],"tags":[962,446,1036,1026,1025,958,960,891,957,959,890,956,955,1377,1378,1379,1380,1373,1374,1387,1388,1389,1375,1376,1117,1116,1114,1119,1111,1115,1113,1118,1035,1034,1032,1033,1024,1023,1021,1022,479,667,635,961,954,353,621,281,1382,1381,1383,1385,620,1372,1384,1386,97,622,96,1112,776,1018,1031,1030,333,1029,1028,1027,1020,317,470,298,467,845,1019,963,1390,695,819,671,670],"class_list":["post-8595","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-lower-body-exercises","category-quad-exercises","category-squatting-movement","tag-balance-training-for-athletes","tag-balance-training-for-runners","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-quad-building-exercise","tag-best-quad-building-exercises","tag-best-quad-building-workout","tag-best-quad-building-workouts","tag-best-quad-exercise","tag-best-quad-exercises","tag-best-quad-strengthening-exercise","tag-best-quad-strengthening-exercise-for-athletes","tag-best-quad-strengthening-exercise-for-runners","tag-best-quad-workout","tag-best-quad-workouts","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-shoulder-exercise","tag-best-shoulder-exercises","tag-best-shoulder-workout","tag-best-shoulder-workouts","tag-home-workout","tag-home-workouts","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-strengthening","tag-quad-training","tag-quad-training-for-athletes","tag-quad-training-for-runners","tag-quad-workout","tag-quad-workouts","tag-quad-workouts-for-athletes","tag-quad-workouts-for-runners","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workouts","tag-rotator-cuff","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-shoulder-exercise","tag-shoulder-exercises","tag-shoulder-mobility","tag-shoulder-stability","tag-shoulder-training","tag-shoulder-workout","tag-shoulder-workouts","tag-stability-training-for-athletes","tag-stability-training-for-runners","tag-step-downs","tag-the-ultimate-lower-body-and-core-program","tag-train-at-home","tag-train-from-home","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Blast Your Quads With This Challenging Superset - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Here is a superset you can do that will absolutely light up your quadriceps. As these exercises require minimal equipment, they can be done both at home or the gym.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Blast Your Quads With This Challenging Superset - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Here is a superset you can do that will absolutely light up your quadriceps. As these exercises require minimal equipment, they can be done both at home or the gym.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-03T17:23:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-03T17:34:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/03\/IMG_7996.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"512\" \/>\n\t<meta property=\"og:image:height\" content=\"384\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"Blast Your Quads With This Challenging Superset\",\"datePublished\":\"2022-03-03T17:23:59+00:00\",\"dateModified\":\"2022-03-03T17:34:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/\"},\"wordCount\":789,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/03\\\/IMG_7996.jpg?fit=512%2C384&ssl=1\",\"keywords\":[\"balance training for athletes\",\"balance training for runners\",\"Best exercise for scapula stability\",\"Best exercise for shoulder mobility\",\"Best exercise for shoulder stability\",\"best home training program\",\"best home workout\",\"best home workout exercise\",\"best home workout exercises\",\"best home workout program\",\"best home workouts\",\"best minimal equipment exercise\",\"best minimal equipment workout\",\"best quad building exercise\",\"best quad building exercises\",\"best quad building workout\",\"best quad building workouts\",\"best quad exercise\",\"best quad exercises\",\"best quad strengthening exercise\",\"best quad strengthening exercise for athletes\",\"best quad strengthening exercise for runners\",\"best quad workout\",\"best quad workouts\",\"best resistance band exercise for athletes\",\"best resistance band exercise for runners\",\"best resistance band exercises for athletes\",\"best resistance band exercises for runners\",\"best resistance band workout for athletes\",\"best resistance band workout for runners\",\"best resistance band workouts for athletes\",\"best resistance band workouts for runners\",\"Best Scapula exercise\",\"Best Scapula exercises\",\"Best Scapula workout\",\"Best Scapula workouts\",\"Best shoulder exercise\",\"Best shoulder exercises\",\"Best shoulder workout\",\"Best shoulder workouts\",\"home workout\",\"home workouts\",\"minimal equipment\",\"minimal equipment exercise\",\"minimal equipment workout\",\"quad building\",\"quad exercise\",\"quad exercises\",\"quad strengthening\",\"quad training\",\"quad training for athletes\",\"quad training for runners\",\"quad workout\",\"quad workouts\",\"quad workouts for athletes\",\"quad workouts for runners\",\"resistance band exercise\",\"resistance band exercises\",\"resistance band workout\",\"resistance band workouts\",\"rotator cuff\",\"Scapula\",\"Scapula exercise\",\"Scapula exercises\",\"scapula stability\",\"Scapula training\",\"Scapula workout\",\"Scapula workouts\",\"Shoulder exercise\",\"shoulder exercises\",\"shoulder mobility\",\"shoulder stability\",\"shoulder training\",\"shoulder workout\",\"Shoulder workouts\",\"stability training for athletes\",\"stability training for runners\",\"step-downs\",\"the ultimate lower body and core program\",\"train at home\",\"train from home\"],\"articleSection\":[\"Band Exercises\",\"Lower Body Exercises\",\"Quad Exercises\",\"Squatting\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/\",\"name\":\"Blast Your Quads With This Challenging Superset - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/03\\\/IMG_7996.jpg?fit=512%2C384&ssl=1\",\"datePublished\":\"2022-03-03T17:23:59+00:00\",\"dateModified\":\"2022-03-03T17:34:58+00:00\",\"description\":\"Here is a superset you can do that will absolutely light up your quadriceps. As these exercises require minimal equipment, they can be done both at home or the gym.\u00a0\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/03\\\/IMG_7996.jpg?fit=512%2C384&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/03\\\/IMG_7996.jpg?fit=512%2C384&ssl=1\",\"width\":512,\"height\":384},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/blast-your-quads-with-this-challenging-superset\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Blast Your Quads With This Challenging Superset\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Blast Your Quads With This Challenging Superset - Meghan Callaway","description":"Here is a superset you can do that will absolutely light up your quadriceps. As these exercises require minimal equipment, they can be done both at home or the gym.\u00a0","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/","og_locale":"en_US","og_type":"article","og_title":"Blast Your Quads With This Challenging Superset - Meghan Callaway","og_description":"Here is a superset you can do that will absolutely light up your quadriceps. As these exercises require minimal equipment, they can be done both at home or the gym.\u00a0","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2022-03-03T17:23:59+00:00","article_modified_time":"2022-03-03T17:34:58+00:00","og_image":[{"width":512,"height":384,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/03\/IMG_7996.jpg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"Blast Your Quads With This Challenging Superset","datePublished":"2022-03-03T17:23:59+00:00","dateModified":"2022-03-03T17:34:58+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/"},"wordCount":789,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/03\/IMG_7996.jpg?fit=512%2C384&ssl=1","keywords":["balance training for athletes","balance training for runners","Best exercise for scapula stability","Best exercise for shoulder mobility","Best exercise for shoulder stability","best home training program","best home workout","best home workout exercise","best home workout exercises","best home workout program","best home workouts","best minimal equipment exercise","best minimal equipment workout","best quad building exercise","best quad building exercises","best quad building workout","best quad building workouts","best quad exercise","best quad exercises","best quad strengthening exercise","best quad strengthening exercise for athletes","best quad strengthening exercise for runners","best quad workout","best quad workouts","best resistance band exercise for athletes","best resistance band exercise for runners","best resistance band exercises for athletes","best resistance band exercises for runners","best resistance band workout for athletes","best resistance band workout for runners","best resistance band workouts for athletes","best resistance band workouts for runners","Best Scapula exercise","Best Scapula exercises","Best Scapula workout","Best Scapula workouts","Best shoulder exercise","Best shoulder exercises","Best shoulder workout","Best shoulder workouts","home workout","home workouts","minimal equipment","minimal equipment exercise","minimal equipment workout","quad building","quad exercise","quad exercises","quad strengthening","quad training","quad training for athletes","quad training for runners","quad workout","quad workouts","quad workouts for athletes","quad workouts for runners","resistance band exercise","resistance band exercises","resistance band workout","resistance band workouts","rotator cuff","Scapula","Scapula exercise","Scapula exercises","scapula stability","Scapula training","Scapula workout","Scapula workouts","Shoulder exercise","shoulder exercises","shoulder mobility","shoulder stability","shoulder training","shoulder workout","Shoulder workouts","stability training for athletes","stability training for runners","step-downs","the ultimate lower body and core program","train at home","train from home"],"articleSection":["Band Exercises","Lower Body Exercises","Quad Exercises","Squatting"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/","name":"Blast Your Quads With This Challenging Superset - Meghan Callaway","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/03\/IMG_7996.jpg?fit=512%2C384&ssl=1","datePublished":"2022-03-03T17:23:59+00:00","dateModified":"2022-03-03T17:34:58+00:00","description":"Here is a superset you can do that will absolutely light up your quadriceps. As these exercises require minimal equipment, they can be done both at home or the gym.\u00a0","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/03\/IMG_7996.jpg?fit=512%2C384&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/03\/IMG_7996.jpg?fit=512%2C384&ssl=1","width":512,"height":384},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/blast-your-quads-with-this-challenging-superset\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"Blast Your Quads With This Challenging Superset"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/03\/IMG_7996.jpg?fit=512%2C384&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8595","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=8595"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8595\/revisions"}],"predecessor-version":[{"id":8601,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8595\/revisions\/8601"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/8598"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=8595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=8595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=8595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}